Kolekce
Bílkovinový týden
Sedmdesát jídel s 30 g bílkovin a více na porci: snídaně z tvarohu a vajec, kuře, ryby, krůta, svačiny bez cukru.
- 70receptů
- $1.51–$5.70za porci
- 5 min – 1 h 55 minpříprava
- 220–709kcal na porci
Seventy dishes, each with 30 g of protein or more per serving: fifteen breakfasts on cottage cheese, eggs and tuna, twenty-two lunches, twenty-three dinners and ten snacks. Protein is counted from the ingredients, not from a label: 9 % cottage cheese, chicken breast, turkey, cod, tuna, shrimp, Greek yogurt.
The highest: buckwheat bowl with turkey and egg (63 g), chicken breast with mozzarella (63 g), cheese-topped cutlets (59 g). The lightest: vegetable chicken soup without potatoes, 221 kcal at 34 g of protein, and cod in foil, 266 at 35. The cheapest are cottage cheese with cucumber, the cottage cheese omelette and the tuna toast; the priciest are the shrimp and trout dishes.
Snídaně 15
Oběd 22
Večeře 23
Svačina 10
Jak sbírku použít
“Plan a week from this collection” puts these dishes on every meal, and a day comes out at 120–150 g of protein for 1700–2000 kcal. If the goal is gaining, choose “gain” in the quiz and add a grain to dinners; for losing, the collection works as it is.
Cottage cheese and eggs work best at breakfast and as snacks, meat and fish at lunch and dinner: protein spreads over the day instead of landing in one evening piece. A serving of 25–40 g is absorbed best, which is why almost nothing here goes above 50 g at a time.
Naplánovat týden z této kolekceOtázky
Is this enough without protein powder?
For ordinary training, yes: 1.6–2 g per kilogram of body weight comes from three meals of 30–40 g and a snack. Powder is for people who have no time to eat, and it is left out of the collection on purpose.
Why so much cottage cheese?
100 g of 9 % cottage cheese is 17 g of protein, cheap and with no cooking. If you are tired of it, take the tuna, egg and Greek yogurt options: there are as many of them here.
What suits children?
Cottage cheese pancakes, the sugar-free casserole, the cottage cheese omelette, nuggets, meatballs, turkey cutlets, fish cakes, steamed cutlets, cottage cheese with berries and egg muffins. Shakshuka and the cocoa shake too, if the child eats spices and cocoa.
